I’m not trying to hijack just figure there may be more traffic in here than in the post I made in the beginners section. Planning to begin the AD on Monday, and feeling the Get Shredded diet didn’t offer me enough calories to get through a day of lifting / wrestling, and had a bunch of questions and I’m hoping that other people could help me.
Bit about me…
5’11
190lbs
BF%: Not sure but too high for my liking
I wrestle, and in a couple weeks we are REALLY kicking up the training to 2x a day to gear up for next season / the big tournaments over the summer months.
According to the AD on the startup/maintanence phase I should be at 3420 calories a day which comes out too:
Protein per meal: 57g
Fat per meal: 38g
Carbs per meal:5g
Ill probably be doing a 3rd session of pure strength work in my day to get as much use of my summer months as possible. With the lack of carbs I’m really hoping to avoid the possibility of over training.
For athletes who have used the AD did they have any problem with the low carb intake during the week? Does the carb up on the weekend make the following week better?
[quote]weight junky wrote:
Bit about me…
5’11
190lbs
BF%: Not sure but too high for my liking
[/quote]
What are your goals?
If you are a rank beginner, you may want to start of with just cleaning up your diet (better choices, meal timing etc) first.
If you concerned about fat gain or want to lose fat read the new carb cycling article or run a search for carb cycling by Thibs.
You said you were an athlete and that you were about to start your season? If so, I would definitely not recommend the AD for you. The initial induction can really hamper performance. It would be a wiser move to start later.
AD rules! Roughly 10 years in, dropped off here and there over the years, but have been a die hard most of the time. I’ve moved into carb cycling periodically with great success. As soon as my body starts to adapt(roughly 6-8 weeks) i go back to AD.
For those who are thinking about it or have recently started…remember that it is a lifestyle. That mentality will really help. Give it some time (at least 2-3 months.) My opinion is that it works…PERIOD! It’s just a matter of how well it works for you. Very rarely people have a problem metabolizing fat, therefore this program won’t be effective. I’ve seen this once in 10 years.
Don’t make it harder than it needs to be. Keep carbs in check when you begin, this should be the main focus. Get your fat in as well, don’t be afraid.
DRINK WATER!!!
BENEFIBER IN EVERY SHAKE!!!
TAKE A POTENT MULTI VITAMIN AND THE OLDER GUYS SHOULD ADD SOME FOLIC ACID.
Good luck to all…I must go eat some turkey, brisket, and sausage…then drink some greens!!! LOVE IT!!!
The reason I reduced protein, was because the AD is protein sparing. I am not sure whether it is worth exceeding 1.5g/lb bodyweight, especially because I don’t have much LBM to begin with. Aren’t I better off increasing fats?
The reason why I added the midweek spike, was because Disc Hoss recommended something similar on page 40-60 of the AD.
Is anyone, else familiar with bulking on the AD? I really don’t wanna stuff it up this time.
[quote]phatkins187 wrote:
Quick question. I bought a Costco sized box of Grape nuts for my carbup next weekend. I’ll add milk obviously and some other sweet treat.
Any ideas on what %fat milk I should buy and what types of things I should add to make this a delicious, healthy, and carb rich meal?[/quote]
DUDE! honey, dried fruit, regular fruit, chocolate mix or syrup, uhm marshmellows, crushed nuts, jello pudding mix, or all of it!
Looking at The Anabolic Diet (the book) right now and for the mass phase it recommends:
-Aim for 15% above your ideal (competition, if you do that) in your mass phase
-Only change the amount of calories you eat, not macro ratios
-Consume between 20-25 calories per pound of desired weight
I didn’t see what weight you were aiming for, but I would DEFINITELY increase your daily cals. If you’re trying to gain a significant amount of weight, it doesn’t look like you’re eating enough.
[quote]weight junky wrote:
I’m not trying to hijack just figure there may be more traffic in here than in the post I made in the beginners section. Planning to begin the AD on Monday, and feeling the Get Shredded diet didn’t offer me enough calories to get through a day of lifting / wrestling, and had a bunch of questions and I’m hoping that other people could help me.
Bit about me…
5’11
190lbs
BF%: Not sure but too high for my liking
I wrestle, and in a couple weeks we are REALLY kicking up the training to 2x a day to gear up for next season / the big tournaments over the summer months.
According to the AD on the startup/maintanence phase I should be at 3420 calories a day which comes out too:
Protein per meal: 57g
Fat per meal: 38g
Carbs per meal:5g
Ill probably be doing a 3rd session of pure strength work in my day to get as much use of my summer months as possible. With the lack of carbs I’m really hoping to avoid the possibility of over training.
For athletes who have used the AD did they have any problem with the low carb intake during the week? Does the carb up on the weekend make the following week better?
[/quote]
Dude Im also a wrestler, well I coach my high school team now but I roll still, but just starting the diet? yea itll be really tough since your body (the inners) are getting a complete make-over. Now I dont think youll overtrain…just eat if you feel weak. Keep your cals up im sure with all that action weight should drop with no problem. Especially on the AD. Oh and once your 12 day induction is over Im sure after a couple carb ups youll be shimmying along stronger than the rest in your class…happened for me anyway
Thanks bud. We don’t really get a break.I had 2 weeks off, than I think I have another 2 actually which I hadnt accounted for. Than its straight pretty much until March. Thanks for the advice.
I have one more questions. With regards to food choices, I heard that sausages are a good way to get your fats and protein without the carbs. Maybe its just the packaging but they say 3g, or 1g, but it says 0% of daily requirement of carbs. How should i read that?
[quote]weight junky wrote:
I have one more questions. With regards to food choices, I heard that sausages are a good way to get your fats and protein without the carbs. Maybe its just the packaging but they say 3g, or 1g, but it says 0% of daily requirement of carbs. How should i read that?[/quote]
You’re counting the grams, don’t worry about daily requirements.
And while sausages (and other processed meats) are a good source of fat and protein, they’re high in saturated fats and other shit you probably don’t want to go crazy on.
-Particularly preservatives unless buying pork products from an awesome brand such as Wellshire Farms(?), stocked at a place like Whole Foods or other specialty grocers.
[quote]bkmacky9288 wrote:
phatkins187 wrote:
Quick question. I bought a Costco sized box of Grape nuts for my carbup next weekend. I’ll add milk obviously and some other sweet treat.
Any ideas on what %fat milk I should buy and what types of things I should add to make this a delicious, healthy, and carb rich meal?
DUDE! honey, dried fruit, regular fruit, chocolate mix or syrup, uhm marshmellows, crushed nuts, jello pudding mix, or all of it![/quote]
Thanks, I’m thinking of trying the chocolate sauce and marshmallows for a S’more
Also dried fruit, honey, and cashews sounds pretty awesome…serious calories though haha!
[quote]Kassad wrote:
weight junky wrote:
I have one more questions. With regards to food choices, I heard that sausages are a good way to get your fats and protein without the carbs. Maybe its just the packaging but they say 3g, or 1g, but it says 0% of daily requirement of carbs. How should i read that?
You’re counting the grams, don’t worry about daily requirements.
And while sausages (and other processed meats) are a good source of fat and protein, they’re high in saturated fats and other shit you probably don’t want to go crazy on. [/quote]
Go to a whole food market with a butcher and you can find chicken and feta sausages with no carbs…tasty stuff…but again limit sausage and stick to cuts of steak and ground _______(whatever you prefer) and if you like chicken then just lather with EVOO or whichever oil you prefer and throw flax and/or nut meal and bam nice healthy fats…better way would to butter fly breasts or flatten the ground meat fill up with desired spices, oils, condiments, etc and fold it over and flatten again. voila! stuffed ground meat
damn I cant wait for my carb up!!! Not that Im craving carbs exactly, maybe a little ;), but Im gonna make so many peanut butter random fruit sandwhiches all weekend! Buy some bulk WW flakes and make my own raisin bran and Im gonna buy a big bag of peanut butter M&M’s to throw in everything! Yes thats my little demon p-nutty M&M’s
1lb Ground Meat (your choice) - 0gm CHO
1/2 cup tomato puree - 4gm CHO
3 Eggs - 1.8gm CHO
1/2 cup Mozz+Cheddar mix - 4gm CHO
Sliced Black Olives
Spices (basil, thyme, red chilli flakes)
Parmesan for topping
Alternatives:
Sub in 1 egg for some spinach.Spinach Leaves- 0.5gm CHO per 85 gm
Sliced Zucchini/Eggplant instead of eggs.
“Pasta” Layer:
crack open and beat the eggs with some salt n pepper.
Heat a non-stick pan on medium and Spray it with PAM.
Pour in just enough eggs to coat the bottom.
Now, quickly flip it over since it’ll get done quickly (like a crepe)
Repeat with the rest of the egg mix, to give you 2-3 crepes.
Filling:
Cook the ground meat of your choice, until almost done.
Pour in the tomato puree (save 1 tbsp) and add the spices.
Reduce to a simmer and let it sit for 2-3 minutes. Add in a little water to keep it at the consistency of pancake batter.
Assembly:
Coat the bottom of a pan with 1 tbsp of tomato puree with 1 tbsp of EVOO.
then;
Meat filling
Egg crepe
Cheese
repeat and finish with Cheese on the top.
With the Spinach Option, swap 1 egg layer with one layer of the spinach instead.
[quote]futurepharm wrote:
I have a question- has anyone had blood work done after starting the AD?
I’ve been on the diet for 3 weeks now, and this past Friday I got my blood checked and my fasting glucose was high (112). It’s one reading, I know, and may mean nothing.
Just wondering if anyone had noticed the same thing.[/quote]
Future -
I do not have an exact copy of my bloodwork with me, but if I remember correctly I took blood pre AD and at 8 weeks in also at 6 months, only yearly after that as I was very happy with the way the numbers moved.
From memory:
Initial 8wks 6mnth
Trigl 308 175 135
Total CHO 198 158 145
HDL 30 32 36
Fasted Glucose - I do not remember the numbers, but I was mid to high normal at the start and just got better as I went along. My doctor believes in anti starch/sugar, so he knew my numbers would improve. If you are focused on your health more than physique, keep refeeds short, as in one or two meals per week, if you need to build some muscle, go with longer refeeds!
If you want to back up some of the scientific details, read some of Dr. Eades, Gary Taubes, Jeff Volak etc. work to see what to expect your body to do when you switch to a lower Carb diet. The science is there, you don’t even have to look hard!
Mmmmmm, Evil that looks delicious! I love lasagna! Zucchini is a “free” veggie, right? I guess I’lll look that up, 'cause I bet it’s delcious if you do 1 layer egg, 1 layer zucc, and 1 layer spinach. Okay, now I’m hungry! lol
[quote]sunshne wrote:
Mmmmmm, Evil that looks delicious! I love lasagna! Zucchini is a “free” veggie, right? I guess I’lll look that up, 'cause I bet it’s delcious if you do 1 layer egg, 1 layer zucc, and 1 layer spinach. Okay, now I’m hungry! lol[/quote]
Nothing is free at the start. Count the Zucc at Net CHO(carb -fibre).
If you don’t like hard ‘noodles’ i suggest boiling the zucchini first till half-cooked. The spinach goes in raw, under a layer of cheese (ricotta cheese works well to, but it’s got a little more carbs)
EDIT: if you can find a grocery store that carries marinated eggplant in those little jars, you may never go back to regular lasagna. no joke!
